Weight training 101
Congratulations on getting to day 3. In this episode we will be talking about weight training.
On day 1 we figured out how to calculate your calories. I hope you read the articles I recommended and watched the video. On day 2 we discussed how to set up macros. As in day 1, I hope you read the recommended articles.
Now that we have nutrition down, how do we lift weights to reach our goal?
Weight training is simple but not easy. Like nutrition it’s going to take some trial and error and may take some time for everything to click. I am going to make it as easy as possible for you. There are 4 variables to be considered when weight training. Intensity, load, reps, and rest periods. Strength, power, muscle building, and endurance all require different variables.
For the most part, unless you are a professional athlete looking to improve performance, most people either want to lose weight or gain weight. Losing weight is synonymous with fat loss and getting lean. Gaining weight usually means putting on muscle mass. Let’s discuss both topics. In some instances, when someone has too much muscle, let’s say a professional bodybuilder who wants to retire and wants to have a normal or athletic body, they would have to lose muscle mass. Although not common this can be a goal but the science remains the same. You must create a caloric deficit and refrain from using the Muscle Building or Strength protocols.
Losing weight (losing body fat, getting lean, getting shredded…etc.)
From day 1 you understand that you need to be on a caloric deficit. The best way to increase your caloric output is by doing activities that help you burn the most calories. Often you hear inexperienced trainers talking about how building muscle helps burn more calories so you should lift weights over doing cardio. Let me be the first to tell you that that is flawed logic.
Building muscle is very hard and takes a lot of time. Building muscle requires you to lift heavier weights and take more rest. This results in less calories burned per workout. Even though I would not want you to strictly run or get on the stairmaster or elliptical, you need to exercise in a manner that helps you burn the most amount of calories. The best way to do that is light to moderate weight lifting with high reps, short breaks, and using a circuit training type of workout style. Going for a jog, using the stairmaster and elliptical, are all good ways to help you burn more calories. Additionally, to build muscle you should not be on a caloric deficit.
If you’re trying to get lean your game plan is to burn the most amount of calories possible. My recommendation is to perform circuit training workout sessions with light to moderate weights and include light to moderate cardio. 45-90 minutes is more then enough for beginners to advanced lifters respectively.
The next 3 sections focus on 3 different types of weight training programs that you can choose from to use with the Gymming at Home Workouts. Every single program recommends that you train to 80-85% max effort. You can go up to 90-95% but you must be careful and be sure that you have mastered the basics. 90-95% is for advanced lifters. Make sure you take the proper amount of rest. The whole process of finding the right training programs takes time. You must be aware of how much weight you are lifting every workout so that you can improve from workout to workout.
Building muscle (85% intensity, heavy load, 6-10 reps, 3-4 minute rest periods):
To build muscle you should strive to maintain caloric maintenance or a small surplus. Unlike the example we created on day 1, you need to estimate how many calories you burn per day and eat the same amount or a little more. Weight training is as follow:
Lift moderate to heavy weights that get you close to failure (max fatigue) within 10 reps. This goes for all the strong exercises such as deadlifts, squats, single arm rows, bicep curls, tricep exercises, and shoulder presses. Every single one of those lifts will experience the intensity I mentioned above at different weights. Using common sense we know that our quads and glutes are much much stronger than our arms. Write down your exercises and the weight you used to reach that 10 rep close to failure intensity for each exercise so that you can progress month to month.
When you lift heavy weights as described above you will need more rest times. The typical recommendation is 3-4 minutes per set! If you start dropping reps on a set you need to take longer breaks. Take the least amount of rest required for you to keep doing the same amount of reps for any given weight for any given exercise.
Building strength (85% intensity, heavy load, 3-5 reps, 4-5 minute rest periods):
The approach to building strength is exactly the same as the approach for building muscle. The difference is that the intensity for strength is to reach close to failure or max fatigue within 5 reps. If you can stay within the 3-5 rep range that is perfect. Your rest periods will also be longer requiring 4-6 minutes.
The goal of today is for you to understand this. From this point on choose a strategy and execute that strategy. It may take 2-3 months or longer before it all comes together. My recommendation is that you grab a notebook and write the weights that you are using. Do not get concerned with figuring it all out in one day. Take it week by week tweaking as you go.
Muscular Endurance (85% intensity, light to moderate load, 12-20 reps, 2-3 minute rest periods):
Muscular endurance is a program for those wanting to improve their cardiovascular system as well as increase their daily caloric output in order to lose weight. By losing weight I usually mean getting leaner which means reduce bodyfat.
This program requires you to choose the right weight in order to execute 12-15 repetitions to 85% max effort with light to moderate weights. At a more advanced level you can reach 90-95% effort but understand you may need to take a longer break between sets.
I recommend this program if you want to focus on losing weight or lowering body fat but make sure that you have the proper amount of muscle (lean body mass). If you slim and want to tone up you need to build muscle. Do not diet down and go on a muscular endurance weight training program.
My advice to you is that you check your body fat. If your lean mass is too low whether you are slim or obese then you need to enter a muscle building program. Remember, my advice is that you change your program every 4-6 weeks. This allows your body to re-adapt and transform from period to period until you reach your ideal body.
Check out these articles for extra reading. Make sure you join me on my YouTube workouts because I constantly change my strategies for the day so that anyone working out with me can see me executing specific strategies. Regardless of your goal, perform my workouts, and pay attention to my instructions. You can achieve any goal even with my circuit training style. See you on the next workout!
Extra articles:
https://trainercarlos.com/working-out
https://trainercarlos.com/fitness-education/resting-periods